Whether you have an injury or you just want to do some serious core work, there are a TON of exercises that you can do on all fours. Yes, you can truly still workout like a dog! The following exercises combine a cardiovascular exercise with a isometric hold exercise. You’ll never breathe so heavy and feel muscle burn doing nothing. OK, you are doing SOMETHING – you are trying not to let your body fall to the floor, but for staying still, these exercises will kick your butt. Modify exercises by moving from hands to your elbows if needed.

Grab your Gymboss Interval Timer, and set it for 30 seconds ON and 30 Seconds off. Do each each exercise in each couplet back to back with no rest. Take no more than 15 seconds rest between couplets. During the ACTION exercise, perform each rep as fast as you possibly can…

One muscle group I feel gets neglected often are the hamstrings. I don’t know if it’s because people can’t see them, or if people just don’t know the importance of them – but they tend to get the leftovers.

If there is enough time “left over”, people will squeeze a few hamstring exercises in their workout. Most people who actually do hamstrings will end their leg workout with two or three exercises, but if they run out of time, guess what gets cut? Yep, you guessed it – the hammies. While gyms make it easier to work the hamstrings, because they offer specific machines just for that muscle group, people who workout at home may never actually work them at all simply because they don’t know how.

Stronger & Safer

First let me explain why you should work them – and work them more. Hamstring exercises, like straight leg dead lifts…

If you workout at home, I bet your list of hamstring exercises is pretty short. You aren’t alone. The hamstrings are a little hard to work without big fancy gym equipment. In my own personal workout, I rely heavily on our Prone Hamstring Curl Machine, Hammer Strength Seated Hamstring Machine and Hammer Strength Standing Hamstring machine – so what would I do if I didn’t have access to these awesome machines? Plenty!

15 Hamstring Exercises

Here are some hamstring exercises that require little to no equipment so your hamstrings don’t get left out of your home workout routine. Choose 3-5 exercises per workout. Do 3-4 sets of 18-20 reps (25 reps for exercises with no resistance).

Workouts do not have to be complicated. I think many people think they have to have a new set of moves or learn a whole new exercise in order to really get a good workout – but the truth is, you can take 1 single exercise and turn it into an entire workout if you get a little creative.

Let’s look the burpee for instance. What if you took just the first part (the squat), then the 2nd part (the thruster), the 3rd part (the plank or push up), then back to the thruster again, and finally the last part (the jump) and you did each movement separately. Suddenly, you have quite a challenging workout – all created and inspired by one simple exercise.